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Produce Picks For A Slim Spring
Your ancestors may have had no choice but to eat with the seasons. If local trees produced apples, they ate apples. When rice crops were lush, they ate rice. Entering a grocery store today, you may feel overwhelmed by food choices, let alone the media focus on particular foods and diet plans. One diet plan that's perhaps the most natural option is seasonal eating enjoying fresh, ripe foods reaped during peak harvest time. Eating in season generally means eating more locally grown produce. Fresh produce begins to lose flavor and nutrients as soon as it's picked, often overripening while still in the shipping crate. Opting for seasonal produce not only means better taste and more nutrients but also a way to support local and regional farmers, who are generally less aggressive than large commercial farms in their use of chemicals. "If you can incorporate more fresh, seasonal and local produce into your diet, you'll eat fewer overprocessed foods," said Dan'l Mackey Almy, a freshproduce marketing executive and founder of the Fresh Produce Organization, a group of growers and farmers invested in raising the profile of fresh foods and educating consumers. "You're going to be healthier and live longer." Also, as fruits and vegetables are low in calories and rich in fiber, you can use them to help manage your appetite and slim down before swimsuit season. For best results, swap out calorierich, lowernutrient items in your diet such as candy, soft drinks, sweetened canned fruits and potato chips with fresh, seasonal produce.
Colorful Harvest Italian Stuffed Artichokes
Ingredients4 medium artichokes 2 full cups plain bread crumbs2 large cloves garlic, minced3/4 cup green onion tops, chopped 1/2 tsp. salt1/4 tsp. black pepper Olive oil or vegetable oilDirectionsMix all ingredients well, not including artichokes. Cut off artichoke stems so bottoms lie flat. Remove bottom row of tough leaves. Cut 1/4 inch straight across the top, leaving top flat. With scissors, cut off remaining tips of each leaf. Soak leaves in water for 10 minutes, and then rinse under cold water. Drain well. Push stuffing mixture between leaves, separating leaves gently with your fingers while doing so. Place stuffed artichokes in a roaster, wok or saucepan in which artichokes fit tightly against one another. Add about 1/2 inch of water to bottom of pan. Drizzle 1 tbsp. of olive oil or vegetable oil over each artichoke. Cover artichokes, and then cook over low to medium heat for 1 to 1 1/2 hours, or until leaves pull out easily. Check water periodically to avoid scorching. Add more water if needed. Baste with turkey baster every 15 to 20 minutes. Enjoy stuffed artichokes warm or cold.
Sweet red strawberries are packed with fiber and nutrients. Since they typically peak in March and April, spring is the perfect time to incorporate them into your meals, snacks and desserts. Department of Agriculture, they're very popular. Elementary and high school students in the USDA's 2004 Fruit and Vegetable Pilot Program favored strawberries and carrots among a variety of survey choices. A 2007 online survey by Ketchum West showed strawberries the clear favorite of adults over 18 when choosing their favorite fruit from a list of bestselling fruits: apples, bananas, grapes, oranges and strawberries. Throughout history, strawberries have been a symbol of Venus, the goddess of love. They're a staple on Valentine's Day and an anytime romantic evening treat. Consume as many as you can fresh, she explains, and then "lay excess berries flat, freeze them and use them for smoothies and other dishes as time goes on."Doug Ranno, chief operating officer and managing partner of Colorful Harvest LLC, a Monterey, California, produce company, recommends vibrantcolored strawberries that are red "all the way through." His company uses heirloom seeds, similar to those used hundreds of years ago. As a result, Ranno says, these strawberries provide more antioxidants, including anthocyanin, and taste incredibly sweet. Ranno calls small strawberries "kid candy" and a superb way of improving your wee one's wellness.
Artichokes are like Tootsie Roll Pops to those who love them. Inside their colorful exterior hides a flavorful treat. Since the outer leaves are inedible, you can either trim them away until you reach the soft center or fry, bake or steam the artichoke whole and remove the leaves before or during the meal with your teeth, as is customary in many restaurants. Try steaming whole artichokes stuffed with whole grain bread crumbs, parmesan and Italian seasoning, or hollow out a whole, baked artichoke and use the exterior to hold vegetable dip. Artichokes, too, are dense in nutrients, including vitamin C, folate and potassium, and provide a lowcalorie, nutritious alternative to fried chips, onion rings and other highfat appetizers.
Spring is a fantastic time to stock up on cabbage. As a rich source of vitamin K, vitamin C, manganese and fiber, cabbage promotes a strongfunctioning immune system, digestive health and bone strength. Since cabbage tends to maintain its freshness longer than other leafy vegetables, you can stock up without fear of it going bad.
Green, fleshy asparagus spears, derived from a flowering spring plant, have been a delicacy for centuries. March, April and May are prime times to enjoy them."I can make 5 lbs. of grilled vegetables last all week long," Almy said. She purchases asparagus one of her favorite springtime vegetables and other fresh produce in bulk and then spends a few hours each Sunday with her family in the kitchen. At home, rinse asparagus and trim the ends away. Enjoy them fresh, or brush with extra virgin olive oil and set them on the grill. Roasting is an option, or use them as nutrientpacked components of soups, salads, stews and stirfry.
Fruits are both nutrient dense and well as fiber dense. Although they do contain natural sugars, they generally decrease the amount of calories one consumes when they replace other unhealthier snacks because they are more filling.
Eating more filling foods tends to help others consume fewer calories because they feel more full than they generally would after consuming the same amount of calories from a less healthy snack like chips, for example.
Fewer calories injested? More fat will be lost (as well some muscle unless keeping up with working out and eating properly), so weight will usually be lost unless one is working outbuilding muscle in which case, one may gain weight from muscle mass. Keep in mind that if too few calories are consumed, not only will your fat be consumed by your body, but your body will also break down its muscles for the energy it needs but haven't been obtained through food.
Whoa, wait a minute. You interviewed a freshproduce marketing executive to convince us of the benefits of eating fresh produce? I'm sure she's a nice woman and I don't mean to imply that she would try to mislead anyone, but her job is to sell more produce. There's no reason to trust what she says unless it's backed up by research done by an independent organization or a peerreviewed study. Since I'm sure those studies are out there, it would be great if you would include your references for each claim made.
Nah, you're okay eating fruits, especially if you cut out all the refined sugars from your diet. The thing about fruit is that if you eat the fruit (not just the juice), there is lots of fiber in them that balances out the natural sugar, so you don't typically get a high glycemic reaction from most fruits. And while the glycemic index for a particular fruit may seem high, the glycemic load, which is measured against a typical portion size is usually much lower and a better indicator of insulin response. For instance the glycemic index of strawberries is 40, but the glycemic load is only 1, which is very low. So, enjoy your strawberries!
I think that we certainly need fruits and veggies in our diets, and eating more of them is most likely not going to cause a problem, that is to say that you might not want to go on a binge and eat an entire bag of grapes (or whatever) as they do have calories and sugar. However, I think the point is that their health benefits outweigh the amount of calories they contain. I would also like to point out that dried fruits, such as raisins, are slightly different in that they have more sugar due to the process they go through to dry them. Basically, it is the portions of what we eat that makes the difference, so if you're going to eat something, it might as well be a fruit or vegetable!
As long as you are eating a well balanced diet and watch your portion sizes you can control your weight. Too much of anything is not good for you (except maybe veggies!) "Eating tons of fruit instead of meats and grains" is not necessarily better for you. Your body needs whole grains and lean proteins that you aren't getting from fruit.
The key to a healthy lifestyle is balance. Look up "sugar". The sugar you need to avoid is a refined, not natural sugar. Think of fruits as healthy sugars whose carbs give you energy your body needs.
forget about worrying about the sugar in fruit people! The amount of fibre in each type of fruit is way more important than the natural sugars in it. A 1 cup serving of strawberries has almost 5g of fibre. When you consider that you need between 20g and 40g depending on your age and gender, 1 cup of strawberries is a great source of fibre, and lets face it, fibre is very important to everyone's diet! Oh, and by the way, less than 5% of people are actually getting as much fibre as they need! So I say eat your lovely juicy red strawberries, and enjoy them!
Check out 'glycemic index of fruits and vegetables' in an Internet search then take a look. The range of 'sugar loading' in fruits and vegetables is similar. Cherries, for example have a lower glycemic index than carrots.
In his book, "Everything You Always Wanted to Know About Nutrition" (which you can get on Amazon for a penny plus shipping,) Dr. David Reuben says,[url=http://www.holisteroutlet.cc]hollister france[/url], "?white refined sugaris not a food. It is a pure chemical extracted from plant sources, purer in fact than cocaine, which it resembles in many ways. Its true name is sucrose and its chemical formula is C12H22O11."
He goes into much detail as to the process of processing sugar and why 'refined sugar' is so bad and how it acts on the brain in much the same way as addictive substances.
On the other hand, he says that the naturally occurring fructose of fruits is more easily digested, contains a plethora of vitamins, minerals and trace elements and does not spike blood sugar in the extreme way that refined sugars do and he backs it up with research.
I read his book over twenty years ago and it changed the way I thought about food. I'm reading it again because, I've read lots of diet books and nutrition books and I've tried it all, but his advice and insights are clear, supported by science, and can be applied successfully to improve health and fitness.
I know this sounds like a plug for his book, and I do recommend it, but really, I'm advocating being informed and choosing credible sources for information. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Moreover, we do not select every advertiser or advertisement that appears on the web sitemany of the advertisements are served by third party advertising companies.

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